14 May

Training Session AM (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. DB Triplet

C. Crossover

D. ēvoFIT Class

Station 1: 

4m Amrap

12-9-6

Burpee Over Torpedo

Torpedo Front Raise

W/Time Remaining:

Amrap Row Cals

*34/36

Rest 2m, Repeat

Station 2: 

4m Amrap

6-9-12

Plated Pick-Ups (45)

Lateral Squat Jumps Over Plate

W/Time Remaining: 

Max Shuttle Runs (50 Yard Trips)

*6/6

Rest 2m, Repeat

Training Session PM (130p)

A1. Back Squats; 4x5

*255/275/295/305

A2. 3 TnG Broad Jumps For Max Distance

*Complete

B. 15m AMRAP:

1-2-3-4-5

Squat Cleans (185)

2-4-6-8-10

T2B

*19+2

C. Hammy Work